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Many active people wonder whether donkey milk is suitable for their sports nutrition. The honest answer: donkey milk is a mild, slightly sweet milk with low fat and a relatively high lactose content. It is not a protein concentrate. Here you will find an overview of the nutritional values, a factual comparison and ideas on how you can use donkey milk in the kitchen around training.
Donkey Milk Nutritional Values at a Glance
Anyone who is interested in sports nutrition will first look at the numbers. Per 100 ml, donkey milk contains approximately:
| Nutrient | Donkey Milk (approx.) |
|---|---|
| Energy | 35–45 kcal |
| Fat | 0.3–1.8 g (usually under 1 g) |
| Protein | 1.5–1.9 g |
| Lactose | 6–7 g |
| Calcium | 60–90 mg |
Donkey milk also naturally contains lysozyme and lactoferrin. Both are listed here as ingredients.
What the Numbers Mean for Your Daily Life
Protein: Donkey milk contains less protein than cow milk. If you deliberately ensure a high protein intake for your training, donkey milk alone is not the right source for this. However, you can easily combine it with other foods, such as oats, quark, or nuts.
Carbohydrates: The majority of the energy in donkey milk comes from lactose, or milk sugar. With approximately 6–7 g per 100 ml, it contains more lactose than cow milk, which has around 4.7 g. This accounts for the slightly sweet taste.
Fat: Donkey milk is low in fat. The fat content is usually under 1 g per 100 ml.
Calcium: Donkey milk contains approximately 60–90 mg of calcium per 100 ml.
Donkey Milk Around Training: Ideas for the Kitchen
Whether before or after exercise: donkey milk can be used like any other milk. These ideas are easy to prepare:
- Banana-Oat Shake: Blend 200 ml of donkey milk, one ripe banana, two tablespoons of oats, and one teaspoon of peanut butter in a blender.
- Berry Smoothie: Mix donkey milk with frozen berries and some yogurt. If you prefer it sweeter, add one teaspoon of honey.
- Overnight Oats: Let oats soak in donkey milk in the refrigerator overnight, then add fruit and nuts in the morning.
- Hot Chocolate After a Run: Warm donkey milk slightly and mix with cocoa powder and some sugar.
- Cereal for Breakfast: Pour donkey milk over your cereal instead of cow milk.
You can find more ideas in our delicious everyday recipes with donkey milk.
Fresh Milk or Powder for on the Go?
Fresh donkey milk is delivered frozen. Store it at −18 °C and thaw it slowly in the refrigerator at 2–7 °C. Please follow the instructions on the label.
For your sports bag or the office, donkey milk powder is often more convenient. It is freeze-dried and does not require a freezer. To make approximately 100 ml of donkey milk, mix 10 g of powder into 90 ml of water. It can be easily mixed in a shaker.
An Example of an Active Day
How could donkey milk fit into a day with training? Here is a simple example that you can adapt to your taste:
- Breakfast: Oats with donkey milk, banana, and a few walnuts.
- Before training: a small snack, such as whole-grain bread with quark and fruit.
- After training: a shake made with donkey milk, berries, yogurt, and oats.
- In the evening: a balanced main meal with vegetables, a protein source, and a side dish – for dessert, for example, a pudding made with donkey milk.
Donkey milk is just one mild ingredient among many here. You cover the majority of your requirements through a varied diet.
What You Should Keep in Mind
- Donkey milk contains milk protein and lactose. Anyone with a milk protein allergy or lactose intolerance should consult a doctor before consuming it.
- Donkey milk is a food and not a dietary supplement. It does not replace a varied diet.
- If you are planning your diet for a competition or a special training phase, a nutrition professional can advise you on how to put it together.
- You will always find the ingredients and allergens on the label.
Frequently Asked Questions
Is donkey milk a good source of protein?
Donkey milk contains approximately 1.5–1.9 g of protein per 100 ml, which is less than cow milk. To ensure a high protein intake, combine it with other protein-rich foods.
How many calories does donkey milk contain?
Approximately 35–45 kcal per 100 ml. A 200 ml glass therefore provides around 70–90 kcal.
Can I mix donkey milk in a shake?
Yes. Donkey milk can be used in a blender or shaker like any other milk. Thanks to its mild, slightly sweet taste, it pairs well with fruit and oats.
How do I store donkey milk properly?
Keep it frozen at −18 °C. To thaw it, place it in the refrigerator at 2–7 °C. Please follow the instructions on the label.
